Pickled carrot and daikon

 

Pickled radish & carrot

Pickled radish & carrot

This recipe is a good one for keeping some of this yummy deliciousness around all year. The end product should store well for a year or so in a closed mason jar in your fridge. You can use this for soups, salads and dressings to zip it up a notch.

I have used this in my Bahn Mi recipe as well as hot and sour soup and asian salads.

Ingredients:

5 carrots

1 large daikon

1.5 cups white vinegar

2 tbsp agave nectar

1 cup warm water

Method:

Julienne or grate carrot and daikon into bowl. Mix in all wet ingredients and let stand at least one hour before use.

Welcome to the flungle

flu

Over the last few days at my office most employees seem to have picked up a sniffle, cough, hack or sneezing disease which I have been completely immune to. At this time of year I often wonder what it is exactly that gets people so run down that they inadvertently let sickness in. In the hopes that they would help themselves with a little help, I passed on some wisdom to them via email.

I am in the in-house health and nutrition consultant after all. Maybe you’ll let some of this work for you too!

” From the looks and sounds of it, we are under attack by some kind of virus or several viruses. There are a number of things you can do to prevent illness and speed up recovery.

Prevention:

  • Sleep – the body needs recovery time. There’s an article in the kitchen for you to read up on.
  • Exercise – don’t stagnate & stress out. Keep strong and purge physical and emotional toxins with movement. Any kind, 25 minutes per day.
  • Water – at least 1 litre per day to keep fluids moving and toxins with them. If you have trouble remembering, try this app: https://itunes.apple.com/ca/app/watango-daily-water-intake/id875850852?mt=8
  • Nutrition – you are what you eat. Fast food, lots of meat & dairy slow down your system and tax it heavily JUST to digest what you’re eating. If your gut spends its life digesting it’s taking a lot of energy away from your immune system. You’re also taking away precious recharge time with MORE digestion. Eat HIGH alkaline foods that are easily digested.
  • Things to avoid – alcohol, mass amounts of caffeine, drugs, late nights, stress, mass amounts of meat.
  • Hygiene – throw away old Kleenexes immediately after use, wash hands frequently, wipe down your workstations daily, use hand sanitizer, wash hands after shaking hands, opening doors and before you eat, cough/sneeze into your arm, wear a mask while contagious or out in public.

Recovery:

  • Sleep : your body needs rest. Put down the remote and have a nap, turn on the humidifier while you do!
  • Fluids : Warm water with lemon and honey. Hydrating and encourages mucus to take virus away. Also see prevention.
  • Nutrition : Warm soups like garlic or bone broths – clears sinuses and packed with nutrients. Try a “hot toddy”. Alcohol takes the medicinal qualities of foods/herbs directly to our bloodstream.
  • RECIPE: 1 oz brandy, ¾ cup hot water, 1 tsp honey, juice of ½ lemon – add ginger or licorice root or any other immunity boosting herb. Steep for 5-10 minutes and drink.
  • Herbs: Echinacea, ginseng, elderberry tea, ginger, turmeric, licorice root, garlic.

Maintenance:

Hygiene is the most important part of keeping healthy. If you keep clean it’s half the battle. The other half of the battle is staying healthy. I have an annual talk I used to give on influenza, in part of it I asked the audience:

“If you were given ONE car to drive for the rest of your life, how would you treat it?”

Your body is that vehicle and a reflection of who you are and what matters to you most – start with YOU. If you are healthy and happy and taken care of you can help your family and friends do the same for themselves.

Stay healthy over the holidays people!!

S “

 

Fit on the road – an introduction

Bagging Peaks in the Rockies

Bagging Peaks in the Rockies

My love of health and travel has led me to really push my abilities to stay fit and focused while traveling – a lot.

Whether it’s to a beach destination where the gyms and yoga classes are scarce…………..

Beach yoga Maui

Beach yoga Maui

……….to Sin City where in May, 45 degrees is too damn hot to work out in so you cruise through the Valley of Fire before hitting the Casino gym…………….

Working out late at night in the Nevada desert

Working out late at night in the Nevada desert

…………..to music festivals & hillside metropolitan cities where you walk all day from venue to venue………………..

Walking for hours at Coachella

Walking for hours at Coachella

Long walks and hilltops in the San Francisco Bay

Long walks and hilltops in the San Francisco Bay

……………….to the planets amazing mountain peaks that provide enough exercise for an army, or European escapes where you could nearly get arrested while in a Yoga posture in front of a Government building, or you may split your pants doing a maneuver after a scotch tasting..

Hikes & Yoga in Scotland

Hikes & Yoga in Scotland

Yoga in Moscow

Yoga in Moscow

I want to be able to keep a routine and feel great emotionally and physically without any excuses. Bad moods and lethargy don’t just come from celebratory holiday hangovers and that time of the month. We need to be sure to keep our “good vibe” chemicals in check – through movement.

Fit on the Road - Cancun

Fit on the Road – Cancun

What keeps you from being the best version of yourself while you’re on the road? For me, it’s already easy enough with diet; I don’t like sugar or treats, I don’t eat dairy at all unless there’s cheese on the odd item, pasta makes me feel like a lead balloon and meat, well, you know my stance on that. This may not be true for everyone out there. I have to admit that I have a soft spot for Jalapeno chips and Gin Gin’s, luckily I have the will power to rarely buy these things. I guess I would have to say that my kryptonite in the food department is alcohol.

Raw & Vegan meals in LA

Raw & Vegan meals in LA

I love the taste of bourbon, Whiskey and Gin…on a Sunday brunch date, either white wine (sangria) or Caesars. I have made peace with the fact that my abdominals may never be washboard again as in my 23 years of Dance….Old Fashioneds taste too damn good. We all have our treats, vices and little cheats we wont give up. That’s ok, as long as we’re making sure liquor, cake and reality TV aren’t on the agenda every evening. Oh our poor livers, kidneys and grey matter!

I digress. We all know what good eating looks like: no preservatives, no packaging, home-made, nutrient dense, fresh, GMO free and mindful.

Real food & hydration rule.

Real food & hydration rule.

So, if Safeway isn’t coming to Namibia with you, how do you stay in shape cardiovascularly and muscularly with no gym?

For starters, you could prep for your trip and do a 1, 3 or 5 day juice cleanse to fire up your immune system and purge toxins….

3 day "Juice Juice" Cleanse

3 day “Juice Juice” Cleanse

But the answer is far more obvious and simple. Bodyweight workouts with little-to-no equipment. Write them down, download them onto your laptop and bring a GYM BOSS interval timer or download one for free for your smart phone HERE.

Camping - workout hacks

Camping – workout hacks

If you’re traveling soon (as I will be) take some time to look at these resources for workouts and making sane meal decisions while abroad. As usual I will be posting my #fitfam and #fitontheroad pics for inspiration on my INSTAGRAM , which reposts to my FACEBOOK PAGE, which will repost to TWITTER.

Workout Hacks

Workout Hacks

You should also check out my YOUTUBE channel for (literally) like 1 million amazing workouts.

You should also consider bringing a water canteen with you. Think before you buy. Nalgene tests on animals so maybe try something like this S’WELL bottle. S’well is great because it’s double lined and can hold hot and cold bevvies. This will increase your intake of water as well as save a bunch of plastic bottles from hitting the landfills and our beautiful oceans.

Follow my posts on FB often for more ideas. Here are a few you can start with…

wo3 wo2 wo4 wo1

Bon Voyage and stay fit.

XX – Sasha

Pumpkin pudding pie – vegan

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I adapted this recipe heavily after trying to find something mainly raw, definitely vegan and definitely quick. This recipe will take you about 30 minutes to complete however, ** there is a setting time of a few hours** for the pudding/pie filling. Please make sure you leave yourself with at least a few hours before chowing down.

Ingredients Pie:

3/4 lg can pumpkin filling

5 tbsp cornstarch

3/4 tsp pumpkin pie spice * try my homemade recipe

1/8 teaspoon sea salt

1 3/4 cup coconut almond milk

3/4 tsp vanilla extract  *try my homemade recipe

Ingredients Crust: 

2  1/4 cups soaked & pitted dates * soak for 45 minutes

2 1/2 cups pecans

1/2 cup unsweetened coconut flakes

1/2 tsp pumpkin pie spice *try my homemade recipe

Method:

Create crust first by placing all ingredients in food processor and pulsing until well mixed and doughy. Mixture should form an easy ball when rolled.

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Press into pie pan (greased with coconut oil if not teflon) and place in fridge.

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Next, create your filling.

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Combine all dry ingredients in a saucepan and whisk. Add pumpkin puree and slowly whisk in milk.

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Place over medium heat and whisk continuously. Once bubbles start and the mixture thickens use a spatula to ensure your mix does not stick to the bottom or sides of the pan.

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Remove from stove top and add vanilla, whisk and let set for 5 minutes. Pour into glass bowl.

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Add Saran wrap to touch the surface of the pudding to prevent “skin” from forming.

Refrigerate for at least 2 hours.

Once set pour mixture into pie shell and let set for another 30-60 minutes. 

Serve with Luna & Larry’s coconut bliss ice cream or a whipped topping of your choosing.

Reference: The minimalist baker

Cauliflower Buffalo Wings

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At Coachella this year I had some of the most KILLER (albeit deepfried) Cauliflower buffalo “wings”. Since then I have been on the hunt for the perfect replica, sans deep fry. In my meat eating days, I could down 3-4 dozen hot wings in a sitting. I know, puke, however I still crave that crispy hot saucyness regularly.

This is the best I have been able to do so far. I adapted it from a recipe I found online and now for whatever reason cannot find again!!! I will post the original link when I can find it again.

This one needs work, but should be better than passable if you follow these directions……..still trying to find the perfect substitute.

Ingredients:

1 head cauliflower

1/3 cup melted vegan butter – or real butter if you please

1 cup Franks hot sauce

1/4 tsp salt

1/4 tsp garlic powder

1 cup water

1/2 cup brown RICE flower only – I have read this tip several times so I went with it.

Method:

Set oven to 450 ( a true 450) I set mine to 460…..

For your breading: Place all dry ingredients in bowl, whisk in water. Whatever you do, make sure that when you mix the water and flour, the mixture is SUPER gooey and sticks to the cauliflower. Mine was WAY too runny (per the recipe) so I added more flour to this recipe…but use your best judgement and add flour if you need to.

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For your sauce: Melt butter and mix with Franks. That’s it.

 

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Dip bite-sized cauliflower into breading mix. Add to baking sheet, bake for 20 minutes. Rotate and bake 10 more minutes. Check that browning is happening, if not continue to cook until you see browning. Make it THICK this was NOT good:

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Add Franks mixture and cook for 10 more minutes.

Allow to cool to room temperature – do NOT be afraid to crisp these up. All ovens are different so you need to keep an eye on this well. I will update with a surefire recipe as soon as I can!

Recipe for Disappointment – wildcrafting

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This winter I was contacted by a magazine for an interview on wild foraging in the Canadian Rockies. Needless to say, I was thrilled to be able to put together my thoughts on wildcrafting and put forth some ideas on sustainable foraging for the local mountain curious & cultured to peruse through.

I completed a 1 hour interview where ideas on how to, where to and what to forage for in this micro-climate of Alberta were discussed. I shared a great recipe (which is here for you in the photo) and knew that my web info, picture and 500 word or less article would appear in the summer issue of this mountain culture magazine.

I searched and search and subscribed to the magazine to ensure that I would get a copy to keep for myself. To no avail. When I finally attended a concert in Banff this past weekend, I managed to scoop one up at a local outdoors store.

I plucked up the magazine and lined up for breakfast, frantically thumbing the pages to reach “my” article. What I saw made my heart sink. I was SO excited to see my face and words on the page. Instead, I saw what you’re looking at. A full page for my recipe and a small tag with virtually nothing about me inserted in it.

I wont go overboard and say I was devastated, but I was kind of beside myself with confusion on how the article seemed to have gotten cut…and why I wasn’t advised. Hmpf.

Most publications I have been featured in would have handled this differently, I felt……embarrassed that I had be so stoked and felt like I amounted to NOTHING. Later on in the weekend Jeff went on to say that he was proud of me that I got into a magazine at all, and that I should be happy.

I have to agree with him. I do. Sometimes the old performer in me just wants that moment in the sun. When the lights aren’t as bright as I’d hoped, they might as well be off!

Not very grateful, not very positive. Time to work on that, right?

Enjoy the recipe. Get out and be wild -even if no one is looking.

xo
S

3 ingredient granola bars

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This recipe was whipped up when my step-daughter, Anastacia, was hungry just before we needed to leave the house for her ballet rehearsal. As most people who know me know, I do not enjoy putting my money into packaged and industrialized foods. SO, of course, we had no ready made granola bars in the house. With just a few ingredients and 10 minutes, healthy bars were in the oven and in 10 more, ready to eat.

You now have no excuses for feeding your kids crappy “over the counter” granola bars – feel the shame!! 🙂

Ingredients: 

3 cups of oats

1 cup peanut or almond butter

1/2 cup agave nectar or honey

Options: 

2 tbsp warm water for chewy-er bars

Vanilla extract

Peanut chips

Chocolate or carob chips

Coconut

Raisins

Craisins

 

Method: 

Preheat oven to 350.

Heat up nut butter and honey on stove top – low. Add all ingredients to bowl and mix well. Press in pan, cut into shapes…whatever you like.

Bake for 10 minutes.

Tip: add water or more honey/agave if the mixture is too dry!

Healthy Facts: 

Oats – lower cholesterol, enhances immunity, blood sugar stabilizer.

Peanut butter: protein rich, healthy unsaturated fats that lower risk of heart disease – WE NEED FATS IN OUR BODIES FOLKS, DON’T BE FOOLED BY RECKLESS DIETS!!!!!!

Almond butter: alternative to peanut butter for allergies, fiber, calcium, zinc, iron, folates – WOW almonds are amaze-balls.

Agave nectar: anti-microbial,  still high in concentrated fructose, but an option for Vegans.

Honey: 2% mineral rich, protein, calcium, copper, iron, magnesium, potassium, antioxidant, B6, thiamine, niacin, riboflavin.